Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Spelt

Sesame vs. Spelt — In-Depth Nutrition Comparison

Compare

The main differences between Sesame and Spelt

  • Spelt contains less Copper, Iron, Calcium, Magnesium, Phosphorus, Manganese, Zinc, Vitamin B1, Selenium, and Vitamin B6 than Sesame.
  • Daily need coverage for Copper from Sesame is 430% higher.
  • Spelt has 98 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Spelt has 10mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Spelt, cooked.

Infographic

Sesame vs Spelt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
9
:
1
Spelt
Spelt
Contains more Calcium +9650%
Contains more Iron +771.3%
Contains more Magnesium +616.3%
Contains more Phosphorus +319.3%
Contains more Potassium +227.3%
Contains more Zinc +520%
Contains more Copper +1798.6%
Contains more Manganese +125.5%
Contains more Selenium +760%
Contains less Sodium -54.5%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Spelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +9650%
Contains more Iron +771.3%
Contains more Magnesium +616.3%
Contains more Phosphorus +319.3%
Contains more Potassium +227.3%
Contains more Zinc +520%
Contains more Copper +1798.6%
Contains more Manganese +125.5%
Contains more Selenium +760%
Contains less Sodium -54.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
9
:
1
Spelt
Spelt
Contains more Vitamin A +125%
Contains more Vitamin B1 +668%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B6 +887.5%
Contains more Folate +646.2%
Equal in Vitamin E - 0.26
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Spelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +125%
Contains more Vitamin B1 +668%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B6 +887.5%
Contains more Folate +646.2%
Equal in Vitamin E - 0.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Spelt
Spelt
Contains more Protein +222.4%
Contains more Fats +5743.5%
Contains more Other +586.2%
Contains more Carbs +12.8%
Contains more Water +1319.2%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Spelt
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +222.4%
Contains more Fats +5743.5%
Contains more Other +586.2%
Contains more Carbs +12.8%
Contains more Water +1319.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sesame Spelt Opinion
Net carbs 11.65g 22.54g Spelt
Protein 17.73g 5.5g Sesame
Fats 49.67g 0.85g Sesame
Carbs 23.45g 26.44g Spelt
Calories 573kcal 127kcal Sesame
Starch 19.57g Spelt
Sugar 0.3g Spelt
Fiber 11.8g 3.9g Sesame
Calcium 975mg 10mg Sesame
Iron 14.55mg 1.67mg Sesame
Magnesium 351mg 49mg Sesame
Phosphorus 629mg 150mg Sesame
Potassium 468mg 143mg Sesame
Sodium 11mg 5mg Spelt
Zinc 7.75mg 1.25mg Sesame
Copper 4.082mg 0.215mg Sesame
Manganese 2.46mg 1.091mg Sesame
Selenium 34.4µg 4µg Sesame
Vitamin A 9IU 4IU Sesame
Vitamin E 0.25mg 0.26mg Spelt
Vitamin B1 0.791mg 0.103mg Sesame
Vitamin B2 0.247mg 0.03mg Sesame
Vitamin B3 4.515mg 2.57mg Sesame
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg 0.08mg Sesame
Folate 97µg 13µg Sesame
Tryptophan 0.388mg Sesame
Threonine 0.736mg Sesame
Isoleucine 0.763mg Sesame
Leucine 1.358mg Sesame
Lysine 0.569mg Sesame
Methionine 0.586mg Sesame
Phenylalanine 0.94mg Sesame
Valine 0.99mg Sesame
Histidine 0.522mg Sesame
Saturated Fat 6.957g Spelt
Monounsaturated Fat 18.759g Sesame
Polyunsaturated fat 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Spelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Sesame
Sesame vs Seed
Seed
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seed
Sunflower seed
Spelt
Spelt vs Teff
Teff
Spelt
Spelt vs Spaghetti
Spaghetti
Spelt
Spelt vs Rice
Rice

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
10%
Spelt
Minerals Daily Need Coverage Score
348%
Sesame
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 6.957g)
Which food is lower in glycemic index?
Spelt
Spelt is lower in glycemic index (difference - 63)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $4)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.